srm in praktijk

SRM in praktijk

•OPDRACHT – Omvang- Intensiteit – Rust -Fractie – Herhaling

•ANALYSE - Kwaliteit van de intensiteit en de fractie volgens je opdracht

•Realiseren – Supercompensatie en Aanpassingen

Jon Wiggins Topsport trainer WBV 10/03/2008

Training the anaerobic system WHY?Aerobic capacity training is crucially stimulated by anaerobic capaciteits training series.

• short fractions 30-45secs

•Slower than maximal sprints –holding the highest possible average

•The cadence is crucial and is high between 120-130rpm

•The rest has to be at least as long as the effort

•Passive rest is optimal

Anaerobic and Aerobic capacity has massive importance in the race.

•HIGH acidosis and recovering FAST

•Realising successive sprints

•Crucially the heart rate reacts progressively

•HIGH Cadence in recovery initially after efforts


MORE over anaerobic capacity

•Blocks realizing important peak watt adaptation

• pedal frequentie RPM.

•Note the increase in cadence and no drop off. 50x14 gearing

•Crank length on track bikes 170/172,5

•Team pursuit - :15secs sprints


CADENCE and GEARING?•Cadence is crucial in determining the optimal highest possible average power output

•Drop off. WHAT - WATT?

•Crank length – ACTION / REACTION Picking the pace up and accelerating

•PEDAL SPEED

•From one graph you can see all four performances in speed or cadence

•Gearing size is then adapted to the capacity of the athlete from the technique/pedal speed/cadence and not vice-versa.

TRAINABLE?

•Definately

•Anaerobic capacity based on the aerobic capacity or base

•AND? Polishing off and fine tuning stimulating the Aerobic power and Anaerobic power. Becareful!!!


Individual performance

The speed of the pedal, Vp, depends on the cadence, Cd, and the crank length, Cl. Pedal velocity is a critical area of evaluation in understanding gear size over cadence and crank length. This drop-off and pickup out of the turn is emphasizing the importance of pedal speed and not gearing. Action/ reaction element is accented.

This is the element of gearing and fitness. Being able to react and increase speed comes through pedal velocity and the sustained effort is realized through gear change and fitness especially endurance based towards the end of the race. AeCen AeP adaptations.


YOUR TURN!

• Periodisation – planning the aerobic cycle into athletes macro – meso cycles?

• HOW do you determine the fractions and individual intensities?

• Training examples?

• Juniors planning building through to the WK in South Africa


srm in praktijk

Presentations & Public Speaking